Tricep Dips (Bench)
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Dips using a bench
How to Perform Tricep Dips (Bench)
- 1Sit on the edge of a sturdy bench or chair with your hands placed next to your hips, fingers pointing forward, gripping the edge.
- 2Extend your legs straight out in front of you with heels on the ground, feet hip-width apart; shift your glutes forward off the bench so your body is supported by your hands.
- 3Engage your core and bend your elbows to slowly lower your body toward the floor until your elbows are at about 90 degrees.
- 4Inhale as you lower, keeping your shoulders down away from your ears and elbows pointing straight back.
- 5Exhale as you press through your palms to straighten your arms and lift your body back to the starting position.
- 6Pause briefly at the top, squeezing your triceps.
- 7Repeat for desired reps, maintaining control throughout.
- 8Key form tips: Keep your back close to the bench (no excessive forward lean); avoid locking elbows at the top or flaring elbows out; stop if you feel shoulder pain. Common mistakes: Letting shoulders shrug up or dipping too low past 90 degrees.